So how do you get shredded?

There’s no big secret. A calorie deficit is the most accurate place to start.

Calorie deficit means consuming less energy (calories) than the amount of energy you expend.

Each of us has a different daily energy expenditure. If you want a focused process, the best place to start is with a dietitian who can build a personalized plan for you.

If that’s not an option, you can use nutrition and training apps like Cronometer or MyFitnessPal. They’re user-friendly and can help you be precise.

Once you understand your maintenance calories, meaning the intake that keeps your weight stable, reduce a consistent daily amount of 200–500 calories, depending on your goal and timeline.

In Cronometer, for example, you can set a goal, such as how much you want to lose per week, and the appropriate deficit will be calculated for you.

The second step is making sure you’re doing resistance training.

Why? Because it’s essential for preserving your lean body mass.

In other words, resistance training is crucial because while you’re reducing overall body mass, you want to maintain and, if possible, build lean mass, meaning muscle.

Otherwise, especially if you don’t already have significant muscle mass, you may finish your diet looking smaller but soft rather than lean and defined.

Resistance training also increases energy expenditure and helps your body utilize nutrients more efficiently for building and repair.

You’re in a calorie deficit and training. What’s next?

Make sure you’re consuming enough protein.

No, you won’t suddenly “bulk up.” That’s part of a much bigger picture.

The ISSN provides recommendations for protein intake in active individuals. For the average trainee, the recommendation is approximately 1.4–2 grams per kilogram of body weight.

Research also shows no harm to liver or kidney function in healthy individuals, so it’s time to let go of that myth.

If you’re in an aggressive diet phase, it can help to distribute protein intake throughout the day and consume some around training. However, as long as you meet your total daily needs, you’re on the right track.

It’s worth reading the official guidelines.

So what should you do?

Ideally, work with a qualified professional. If not, experiment carefully, track your progress, learn, and adjust. Tracking your nutrition is the best place to begin.

People always ask me in workshops, “What about cardio?”

Yes, cardio is a tool. A tool to help create a calorie deficit.

If you’re already in a deficit, it becomes even more effective. But it’s difficult to create a meaningful deficit from cardio alone.

That said, it can be very useful at certain stages.

And here’s something important. Before signing up for another spin class or going out for a long run, understand that simply maintaining an active lifestyle often contributes more to energy expenditure than structured cardio alone.

This is called NEAT, non-exercise activity thermogenesis.

So when should you add cardio?

As you progress through a cutting phase, there may be periods of adaptation where fat loss slows down. Or you may reach a calorie intake that is already low, and reducing it further would compromise nutritional balance and health.

Those are the moments to introduce cardio.

My tip: add a consistent, measurable amount.

Make it a clear variable in your process. For example, 20 minutes at the end of your strength session during week one.

If after a week you’re still losing, there’s no need to increase cardio or change your nutrition.